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Women fitness ---Tips,Tricks and workouts


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  1. #191
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    Re: Women fitness ---Tips,Tricks and workouts

    Seated Clasping Neck Stretch

    Use your hands to offer a deep stretch for the back of your neck and your upper back.


    Sit comfortably in a chair or on the floor. Clasp your hands and bring both palms to the back of your head.

    Sitting with a tall spine, ground your hips firmly into your seat. From here, begin to gently press your hands down toward your thighs, tucking your chin into your chest.

    As you press down, use the heels of your palms to pull your head away from your shoulders

    . This will intensify the stretch even more. Hold here for at least 30 seconds, and then slowly lift your head up and release your hands.






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    Re: Women fitness ---Tips,Tricks and workouts

    Behind the Back Neck Stretch

    This standing stretch can be done anywhere, and will offer a deep stretch in the sides of your neck.


    Stand with your feet hip distance apart, arms by your sides.

    Reach both hands behind your backside, and hold onto your left wrist with your right hand.

    Use your right hand to gently straighten your left arm and pull it away from you slightly.

    To increase the stretch in your neck, slowly lower your right ear toward your shoulder.

    Stay here for 30 seconds and then switch sides.




  3. #193
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    Re: Women fitness ---Tips,Tricks and workouts

    Grounded Tipover Tuck

    Here’s a relaxing stretch for your neck and shoulders that can also help relieve headaches and drowsiness.


    Come into Child’s Pose with your shins and forehead on the floor.

    Stay here for a few breaths, working on lengthening your spine as you relax your chest to your thighs.

    When you’re ready, interlace your hands behind you in a double fist. If you can, press the heels of your palms together to increase the stretch in your shoulders.


    Then lift your hands as high as you can. Inhale to shift your weight forward and lift your hips off your heels.

    Come to rest on the top of your head and extend your hands as close to the floor as you can.

    Stay here for 10 seconds and then lower your hips back to your heels.

    Stay here for 10 seconds, and then lift your hips up again. Continue this cycle five or more times, then release into Child’s Pose with your arms on either side of your legs.




  4. #194
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    Re: Women fitness ---Tips,Tricks and workouts

    Seated Heart Opener

    Stretch through the front of your neck, chest, and shoulders with this relaxing heart opener.


    Begin sitting on the heels as if coming into Reclining Hero pose.

    Lean back and place your palms flat on the floor about eight to 10 inches behind you so your fingertips are pointing away

    . Press your hands firmly into the ground to lift the chest high, arching your back and pushing your hips into your heels.

    To increase the stretch, lower your head behind you, stretching through your throat and the front of your chest even more.

    Stay for 30 seconds, then lift your head and torso up.




  5. #195
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    Re: Women fitness ---Tips,Tricks and workouts

    Bridge

    Here’s a classic yoga pose that allows you to control how much you stretch the back of your neck by how high the hips are lifted.



    Begin lying flat on your back with your arms along the sides of your body, with your palms facing down. Bend your knees and place your feet flat on the floor.

    Walk your heels as close as you can to your bum, keeping them hip-width apart.

    Make sure both feet are parallel. With your palms and feet pressing firmly into the ground, lift your hips off the floor. Stay here, or clasp your hands together below your pelvis, extending through your arms.

    Rock your weight from side to side to bring the shoulder blades closer together. Stay here for 30 seconds, continuing to lift the hips high.

    To release this stretch, gently lower your booty back to the ground. Then stretch through your lower back by hugging your knees into your chest.




  6. #196
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    Re: Women fitness ---Tips,Tricks and workouts

    Wow.. good info.


  7. #197
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    Re: Women fitness ---Tips,Tricks and workouts

    Ways muscles change how you look at yourself

    To be committed to your fitness, you have to strength train. Cardio is great, but you need muscles for your metabolism to be fired up and to get a strong body. The more muscle you have, the more equipped your body is for the day. So, if you aren’t strength training, it’s never too late to start. If you are currently weight training, did you know building muscle can actually change how you view yourself?

    Here are four ways strength training does more for you than you might think.

    Muscle prep you mentally: When you use your bodyweight, hand weights, circuit machines, and muscle-building tools like resistance bands, kettlebells or exercise balls, you are building your physical strength. But something else is happening too. As you work on getting a stronger body, it immediately translates into feeling more mentally strong. You are respecting your body and taking care of it well. When your thoughts are: “I am strong,” you feel more mentally tough too. You are establishing resilience and grit.


    Proof of your workouts: We want to do a workout and see proof in the mirror the next day, but we all know it takes more than one workout to see results.
    Muscle takes up less volume than fat, so strength training regularly can really sculpt and tone your body. If you consistently work out with weights, you develop muscles you couldn’t see before and you see more definition. Seeing a sculpted body that you built is a powerful feeling.


    Looking and feeling young: Studies have linked regular exercise with lengthening of the telomeres, essentially slowing down the aging process. But there are so many other things muscle-building activities do to keep you young. You build and preserve your muscle to keep you strong with full mobility. Your skin glows. You have a better chance to stave off chronic illness. You reduce stress, increase flexibility and gain energy. When you are fit with muscle, you radiate health and that keeps you looking (and feeling) young.


    Muscle gives you confidence: A strong body can perform better at sports and with every day activities where you need to lift, bend and stretch. A strong, muscular body is less prone to injuries. Knowing how strong you are and liking how you look gives you a positive attitude. Bonus? Good muscle tone helps with your posture and standing tall just exudes confidence.


  8. #198
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    Re: Women fitness ---Tips,Tricks and workouts

    Gymming after 45? Follow your doc's advice

    Planning to hit the gym after the age of 45? Consult a doctor before starting the regimen, es pecially if it involves an intensive workout. Advising first-timers to go slow, doctors say overdoing it may lead to acute cardiac, kidney and breathing conditions.

    However, if the person has been following a fitness routine since his 20s, he has to restrict himself to exercises prescribed by his instructors and doctors, if he develops a cardiac problem or any major health condition.

    Gyms in the city have two sets of exercises to offer -one for the young and the other for those aged above 45."If a man decides to begin working out at the age of 45 and above, no certified fitness trainer will touch him without a doctor's consent. He has to consult a physiotherapist and on the basis of the expert's assessment, the trainer will chalk out a workout chart for him," says Wanitha Ashok, fitness expert.

    Exercising is fine but one must do it wisely, feels Pappu Ale, gym instructor and owner of Aero Fitness Centre. He said: "We should understand our body keeping our age in mind. No doubt that exercise is the key to health but to gain without pain, one must use restraint and judgment at every step. A strenuous workout for men above 45 may result in kidney damage, asthma, increased heart rate, cardiac arrest, muscle cramps and nerve problems."

    Doctors say what is of vital importance is deciding how much your body can take.



    "People above 50 should ideally begin exercising after consulting a doctor. A 30-minute workout helps keep the heart fit.There is no upper limit on how much you can exercise but one must listen to hisher body and draw the line. A sudden sudden spurt in any physical activity should be avoided. The increase should be gradual," said Dr B Ramana Rao, cardiologist and physician.



    Overindulgence in anything may have adverse effects; gymming is no exception. Bulging biceps and six-pack abs may be a fad among the young but one must remember that health comes before fitness, specially those who're taking up exercise later in life. While experts and enthusiasts vouch for the benefits of working out, taking it slow in the beginning is good advice for first timers. Since not all body types are the same, visiting the doctor before visiting the gym is a good idea.

    People can also consider milder forms of exercise like brisk walking and yoga to keep themselves in shape





  9. #199
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    Re: Women fitness ---Tips,Tricks and workouts

    Boost your metabolism and re-energise your body with this 10 minute workout

    Burpee

    Reps: 4
    Works: Chest, arms, shoulders, abdominals, thighs, hamstrings and bottom


    Stand with your feet shoulder-width apart and your arms at your sides.




  10. #200
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    Re: Women fitness ---Tips,Tricks and workouts

    Push your hips back, bend your knees, and lower your body into a deep squat, placing your hands on the floor in front of yousquat,



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